The Long Press
Description
200 ruck overhead presses for time, one movement, no shortcuts, a penalty rep every time you break.
Workout
Warm-up
5 min- 5-minute easy walk plus shoulder rolls and a few light presses without the ruck.
For Time
- 200 Ruck Overhead Presses
- Every time you break, add 3 burpees before picking the ruck back up.
- Complete as fast as possible.
Cool Down
5 min- Set the ruck down and stretch your shoulders and upper back well, this one earns it.
Movement Breakdown
Ruck Overhead Press
- Hold the ruck at shoulder height with both hands.
- Brace your core and press it straight overhead until arms are fully locked out.
- Lower back to shoulder height with control.